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  6. Mamey Sapote vs. Yam

Mamey Sapote vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Mamey Sapote and Yam

  • Mamey Sapote has more Vitamin B6, Vitamin E , Vitamin C, Vitamin B2, Vitamin B3, and Fiber, however, Yam is higher in Potassium, Manganese, and Vitamin B1.
  • Mamey Sapote covers your daily Vitamin B6 needs 33% more than Yam.
  • Yam contains 6 times less Vitamin E than Mamey Sapote. Mamey Sapote contains 2.11mg of Vitamin E , while Yam contains 0.35mg.

Food varieties used in this article are Sapote, mamey, raw and Yam, raw.

Infographic

Mamey Sapote vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mamey Sapote
Mamey Sapote
4
:
6
Yam
Yam
Contains more Iron +44.4%
Contains less Sodium -22.2%
Contains more Copper +19.7%
Contains more Magnesium +90.9%
Contains more Phosphorus +111.5%
Contains more Potassium +79.7%
Contains more Zinc +26.3%
Contains more Manganese +94.6%
Equal in Calcium - 17
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +44.4%
Contains less Sodium -22.2%
Contains more Copper +19.7%
Contains more Magnesium +90.9%
Contains more Phosphorus +111.5%
Contains more Potassium +79.7%
Contains more Zinc +26.3%
Contains more Manganese +94.6%
Equal in Calcium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mamey Sapote
Mamey Sapote
7
:
4
Yam
Yam
Contains more Vitamin E +502.9%
Contains more Vitamin C +34.5%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +159.4%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +145.7%
Contains more Vitamin B1 +761.5%
Contains more Folate +228.6%
Equal in Vitamin A - 138
Mamey Sapote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +502.9%
Contains more Vitamin C +34.5%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +159.4%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +145.7%
Contains more Vitamin B1 +761.5%
Contains more Folate +228.6%
Equal in Vitamin A - 138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
3
:
2
Yam
Yam
Contains more Fats +170.6%
Contains more Carbs +15.1%
Contains more Other +36.6%
Equal in Protein - 1.53
Equal in Water - 69.6
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +170.6%
Contains more Carbs +15.1%
Contains more Other +36.6%
Equal in Protein - 1.53
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -78.1%
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -78.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mamey Sapote Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Yam Opinion
Net carbs 26.7g 23.78g Mamey Sapote
Protein 1.45g 1.53g Yam
Fats 0.46g 0.17g Mamey Sapote
Carbs 32.1g 27.88g Mamey Sapote
Calories 124kcal 118kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g 0.5g Yam
Fiber 5.4g 4.1g Mamey Sapote
Calcium 18mg 17mg Mamey Sapote
Iron 0.78mg 0.54mg Mamey Sapote
Magnesium 11mg 21mg Yam
Phosphorus 26mg 55mg Yam
Potassium 454mg 816mg Yam
Sodium 7mg 9mg Mamey Sapote
Zinc 0.19mg 0.24mg Yam
Copper 0.213mg 0.178mg Mamey Sapote
Manganese 0.204mg 0.397mg Yam
Selenium 0.7µg Yam
Vitamin A 143IU 138IU Mamey Sapote
Vitamin A RAE 7µg 7µg
Vitamin E 2.11mg 0.35mg Mamey Sapote
Vitamin C 23mg 17.1mg Mamey Sapote
Vitamin B1 0.013mg 0.112mg Yam
Vitamin B2 0.116mg 0.032mg Mamey Sapote
Vitamin B3 1.432mg 0.552mg Mamey Sapote
Vitamin B5 0.397mg 0.314mg Mamey Sapote
Vitamin B6 0.72mg 0.293mg Mamey Sapote
Folate 7µg 23µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.049mg 0.012mg Mamey Sapote
Threonine 0.085mg 0.054mg Mamey Sapote
Isoleucine 0.061mg 0.052mg Mamey Sapote
Leucine 0.073mg 0.096mg Yam
Lysine 0.073mg 0.059mg Mamey Sapote
Methionine 0.024mg 0.021mg Mamey Sapote
Phenylalanine 0.061mg 0.071mg Yam
Valine 0.073mg 0.062mg Mamey Sapote
Histidine 0.049mg 0.034mg Mamey Sapote
Saturated Fat 0.169g 0.037g Yam
Monounsaturated Fat 0.102g 0.006g Mamey Sapote
Polyunsaturated fat 0.097g 0.076g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Mamey Sapote
19%
Yam
Minerals Daily Need Coverage Score
20%
Mamey Sapote
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 19.64g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.132g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.